10 Mipira Yamankhwala Imasunthira Kutulutsa Minofu Iliyonse M'thupi Lanu

Zamkati

• Chizolowezi cha mphindi 20
• 1. Anthu okwera mapiri
• 2. Msana wa squat
• 3. Kuzungulira
• 4. Kupotoza kwa Russia
• 5. Mbali yammbali
• 6. Zotupa
• 7. Kufa mwendo umodzi
• 8. Wopambana
• 9. Amawombera
• 10. Kukhudza chala
• Mfundo yofunika
• Chitsanzo cha mphindi 20
  

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Mukufunikira kuyika nyumba yanu yolimbitsa thupi kuti izindikire? Mpira wamankhwala ukhoza kukhala bwenzi lanu lapamtima.

Masiku ano, ndi mipira yayikulu, yolimba ya mphira kuyambira kulemera kwa 2 mpaka mapaundi opitilira 20, koma mipira yamankhwala imaganiziridwa kuti idasinthika kuchokera ku chilengedwe cha Hippocrates zaka zikwi zapitazo. Dokotalayo akuti adadzaza zikopa za nyama ndi zinthu zolemera ndipo adawagwiritsa ntchito odwala ake kuti achire atavulala.

Ndipo chifukwa cha kusinthasintha kwake, lingaliro ili lakhala poyesa nthawi ndi mphamvu. Mpira wamankhwala ukhoza kutsutsa mphamvu zanu, kupirira, komanso kusamala.

Zabwino zina? Ndi zotchipa komanso zosavuta kusunga.

Pansipa, tachita masewera olimbitsa thupi a mpira wa 10 motsimikiza kuti tikutsutsa thupi lanu lonse.

Kusankha zida zoyenera Sankhani mpira wamankhwala opepuka pazochita zonsezi, makamaka ngati mukuyamba kumene. Mapaundi anayi kapena asanu ndi amodzi poyambira bwino. Mtundu wofanana ndi uwu kapena umodzi wokhala ndi maukadaulo kuti mugwire mosavuta udzagwira chimodzimodzi.

Chizolowezi cha mphindi 20

Konzekera kwa mphindi 10 kapena apo musanayambe kulimbitsa thupi kumeneku - kuyenda mwachangu kapena kuyenda m'malo kumagwira ntchito bwino. Mukakhala mukuyeserera izi kwakanthawi, yambani kugwiritsa ntchito mpira wamankhwala olemera kwambiri kuti mupitilize kulimbana ndi mphamvu ndi kupirira kwanu.

Phatikizani zosachepera zisanu zomwe zikuyenda pansipa ndikusinthasintha kwa mphindi 20 kuti musachite chilichonse, chizolowezi chathupi lonse.

1. Anthu okwera mapiri

Kuchita masewera olimbitsa thupi kuti magazi anu aziyenda, okwera mapiri ndikusuntha kwa thupi lonse kulimbitsidwa kwambiri ndikuphatikiza mpira wamankhwala.

Mayendedwe:

1. Lowani pansi ndi mpira wamankhwala pansi pamanja anu.
2. Sungani msana ndi khosi lanu molunjika, yendetsani bondo lanu lakumanja kulunjika pachifuwa chanu. Lonjezerani ndipo nthawi yomweyo yendetsani bondo lanu lakumanzere kumtunda pachifuwa chanu. Onetsetsani kuti maziko anu akuchita nawo zonse.
3. Pitilizani, pitani mwachangu momwe mungathere popanda kusokoneza mawonekedwe, kwa masekondi 30. Pumulani kwa masekondi 30. Bwerezani kawiri.

2. Msana wa squat

Ma squat apamwamba amakhala ndi gawo lanu - makamaka kumbuyo kwanu - ndikutsutsa kukhazikika kwanu kuposa squat back back. Mukugwiranso ntchito kumbuyo kwanu, mapewa, ndi mikono yanu mwagwira mpira wamankhwala pamwamba pamutu panu. Mayendedwe anu azikhala osiyana ndi squat wamtunduwu, chifukwa chake samalirani mawonekedwe anu.

Mayendedwe:

1. Imani ndi mapazi okulirapo pang'ono kupingasa paphewa, mutanyamula mpirawo molunjika pamutu panu poyenda konse.
2. Bweza pansi: Yambani kugwada ndi kukankhira m'chiuno ngati kuti mukukhala pampando. Imani pamene ntchafu zanu zikufanana ndi nthaka ndipo onetsetsani kuti mawondo anu sakugwadira mkati.
3. Kokani zidendene zanu pakukwera, ndikupangitsani glute yanu kukhala pamwamba.
4. Chitani magawo atatu a 12 reps.

3. Kuzungulira

Wowotchera phewa, mabwalo azikutsutsani. Sungani pang'onopang'ono komanso ndikuwongolera kuti kusunthaku kukhale kothandiza.

1. Imani ndi mapazi phewa m'lifupi, mutanyamula mpirawo molunjika pamwamba pake.
2. Konzani mutu wanu ndikuyamba kusuntha mikono yanu mozungulira mozungulira, "kujambula" bwalo kuyambira koyambirira mpaka kumapeto. Sakanizani maziko anu kuti mugwirizane ndi kayendetsedwe kake, koma sungani mapazi anu.
3. Bwerezaninso kusintha kwa 8 mpaka 10 kupita mbali imodzi, kenako sinthani kuti muchite zina 8 mpaka 10 molowera kumanja. Maseti atatu athunthu

4. Kupotoza kwa Russia

Kodi kulimbitsa thupi ndi chiyani popanda ntchito ya ab? Onetsetsani kuti mukupotoza torso yanu yonse mbali iliyonse kuti mupindule kwambiri.

Mayendedwe:

1. Khalani ndi miyendo yanu yokhotakhota pamtunda wa digirii 45 patsogolo panu, mapazi akukhudza pansi. Ndikutambasula manja, ikani mpirawo patsogolo panu.
2. Kokani mutu wanu, ndikupotoza torso yanu, ndikusunthira mpirawo kumanja kwanu mpaka utafikira pansi.
3. Bwererani pakati. Bwerezani kumanzere.
4. Chitani magawo atatu a 20 okwanira 20, 10 mbali iliyonse.

5. Mbali yammbali

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Kuyenda moyenda mbali ndi mbali ndikofunikira monga kugwira ntchito kutsogolo ndi kumbuyo, ndichifukwa chake lunge lateral ndimasewera olimbitsa thupi.

Mayendedwe:

1. Imani ndi mapazi phewa-mulifupi, mutanyamula mpirawo pachifuwa chanu.
2. Tengani gawo lalikulu kumanja kwanu. Phazi lako likafika pansi, pindani bondo lanu lakumanja ndikukhala mchiuno mwanu mwendo wamiyendo umodzi. Sungani mwendo wanu wakumanzere molunjika.
3. Kokani phazi lanu lamanja ndikubwerera kumalo oyambira.
4. Chitani magawo atatu a ma reps 10 mbali iliyonse.

6. Zotupa

Monga ngati ma pushups oyenera sanali ovuta mokwanira - ponyani mpira wamankhwala mu kusakaniza! Mudzafika pachifuwa chanu mukamagwiritsa ntchito mpira wamankhwala pochita izi. Ndipo monga nthawi zonse, mutha kubweza mayendedwe awa mosavuta mwa kugwada.

Mayendedwe:

1. Yambani pamalo osunthira, koma m'malo mokhala pansi dzanja lanu lamanja, ikani mpira wamankhwala pansi. Mutha kutulutsa zigongono zanu kuposa momwe zimakhalira mu pushup yokhazikika, koma onetsetsani kuti msana wanu sukugwedezeka ndipo khosi lanu sililowerera ndale.
2. Malizitsani pushup. Pukusani mpirawo kumanja kwanu ndikubwereza.

7. Kufa mwendo umodzi

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Kufa kwamiyendo imodzi kumapangitsa kuti mukhale osakhazikika komanso kupatula mwendo umodzi nthawi imodzi kuti muthane ndi vuto lililonse lomwe mungakhale nalo.

Mayendedwe:

1. Imani ndi mapazi anu palimodzi ndipo mpirawo unagundidwa patsogolo panu.
2. Kusunga mwendo wakumanja mopindika pang'ono, pindani m'chiuno mwanu kuti mutu wanu ugwere kutsogolo, ndikutambasula mwendo wanu wamanzere kumbuyo kwanu. Onetsetsani kuti msana wanu ndi wowongoka, pachimake ndi cholimba, m'chiuno mulitali mpaka pansi, ndipo khosi sililowerera.
3. Pamene thunthu lanu likufanana ndi nthaka, bwererani pamalo owongoka.
4. Chitani magawo atatu a ma reps 10 mbali iliyonse.

8. Wopambana

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Kuyang'ana kumunsi kwanu kwakumaso ndi glutes, masewerawa ndiovuta. Kuphatikiza kulemera kwa mpira wamankhwala kumtunda kwanu kumakhala kovuta.

Mayendedwe:

1. Gonani m'mimba mwanu mutatambasula manja anu pamwamba mutagwira mpira wamankhwala ndipo zala zanu zakulozerani kukhoma kumbuyo kwanu. Onetsetsani kuti khosi lanu sililowerera ndale.
2. Pogwiritsa ntchito mtima wanu, gwiritsani ntchito msana wanu ndi minofu yanu kutukula thupi lanu ndi miyendo yanu kumtunda momwe mungathere.
3. Imani kaye sekondi imodzi pamwamba ndikubwerera kuti muyambe.
4. Chitani magawo atatu a maulendo 10.

9. Amawombera

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Pogwiritsa ntchito kupanga mphamvu ndi mphamvu, mankhwala a mpira amamenyanso ndi mtima wamtima - nkhonya imodzi. Ngati muli ndi mpira wamankhwala owonjezera, izi ndi masewera olimbitsa thupi.

Mayendedwe:

1. Imani ndi mapazi anu mulifupi-phewa ndikuthira mpirawo pamutu panu.
2. Gwerani m'chiuno mwanu, ndikutambasula manja anu, kuwombera mpirawo pansi mwamphamvu momwe mungathere.
3. Nyamula mpira wamankhwala ndikubwerera koyambira.
4. Chitani magawo atatu a maulendo 10.

10. Kukhudza chala

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Chotsani ndi ntchito yambiri, ndikutenga chala chakumanja ndikunyamula notch.

1. Gona kumbuyo kwanu mikono yanu ndi miyendo yanu yatambasulidwa, mutanyamula mpirawo m'manja mwanu.
2. Pogwiritsa ntchito phata lanu, kwezani manja ndi miyendo yanu molunjika kuti mukakomane pamwamba pamatupi anu, ndikukhwima m'mwamba kuti muwonetsetse kuti akukhudza.
3. Pepani pansi kuti muyambe. Chitani maulendo 12 mpaka 15.

Mfundo yofunika

Chitsanzo cha mphindi 20

• 1 min okwera mapiri
• Mpumulo wamphindi 20
• 1 min pamwamba pa squat
• Mpumulo wamphindi 20
• 1 min Russian Kupotokola
• Mpumulo wamphindi 20
• 1 min Superman
• Mpumulo wamphindi 20
• 1 min Toe Kukhudza
• Mpumulo wamphindi 20
• Bwerezani 3x

Malizitsani mayendedwe 10 awa ndi mpira kuti mumange, kamvekedwe, ndikuwonjezera mphamvu zonse. Hippocrates angakhale onyada!

Nicole Davis ndi wolemba waku Boston, wophunzitsa za ACE, komanso wokonda zaumoyo yemwe amagwira ntchito yothandiza azimayi kukhala moyo wamphamvu, wathanzi, komanso wosangalala. Malingaliro ake ndikuti muphatikize ma curve anu ndikupanga zoyenera - zilizonse zomwe zingakhale! Adawonetsedwa m'magazini ya Oxygen "Future of Fitness" m'magazini ya June 2016. Mutsatireni pa Instagram.